The Suitcase Deadlift Using Neurogrips and Directional Force: Ulnar Deviation

The Suitcase Deadlift Using Neurogrips and The Nabard Device

 

 The Nabard Long Device used in this example is a device similar to a barbell.  However, the 1 inch diameter handle is offset rather than centralized.   The Neurogrips easily slide on your hand, adding 1" diameter to the Nabard Device handle, making it about 2" in diameter.  Combined with the offset handle, the Neurogrips challenge your grip and help strengthen your hand, wrist, forearm as well as your shoulder and trunk musculature. 

 The setup for this technique is the same as the previous post.  You stand with your foot next to the handle of the device.  This time, however, the long end of the device is behind you instead of in front of you.

 

 Squat back and down and grip the handle tightly using the Neurogrips. 

 

 

"Spread the floor" with your feet and stand up tall.  Do not allow the back end of the device to dip down.  Your job is to keep the device parallel to the ground.  The long lever posterior is providing a directional force downward, which places radial deviation on your wrist.  To maintain the neutral wrist position, you must fire your ulnar deviators.  So you are gripping the handle while at the same time performing ulnar deviation in order to maintain neutral wrist position and keep control of the device.  This is the opposite action of the previous post.

Nabard Combat Training For Post Rehab Fitness

Nabard Combat Training is a great way to incorporate multi-joint movement patterns into a client's fitness routine.  Mastering these diagonal patterns may assist in maximizing both functional and athletic skill performance.  In addition, the exercise techniques help in developing proprioception of the joints (joint awareness) as well as stabilization and grip strength.  Check out these videos.....After watching, you will see this style of training is much more than just combat training.  It can be incorporated into any post rehab fitness program as well for people of all ages.
http://youtu.be/tCo30lBPIHU
http://youtu.be/-DD96ukM1bo
http://youtu.be/9mNxq5VJKxQ
http://youtu.be/PfYv5quhbWU

So, What Was Being Targeted With the Diagonal Snatch, Log Uppercuts and Spirals??

Diagonal Snatch:
-In this exercise, you are moving the kettlebell in a D2 Flexion Pattern in PNF (Proprioceptive Neuromuscular Facilitation).  Basically, you were working a diagonal proprioceptive pattern which will lead to more efficient functional movement patterns (Targeting the Nervous System)
-You are working Shoulder mobility, scapular stability, grip, forearm strength, rotator cuff stabilization, core stabilization, glute activation

Long Log Uppercuts:
-More diagonal patterns, this time with speed and power, which is more challenging to maintain core stability
-Grip and forearm strength
-Scap stability as you do not want to allow your shoulder blades to protract while you are "punching" upward

Short Log Spirals:
-Diagonals again, this time combined with dragon lunges
-Do not allow the logs to move off of your forearm, so you must squeeze the handles tight (Grip)
-If you push off the rear leg when moving into the upright position, you get a dynamic psoas stretch and assist your push off which is necessary in many sports.  Obliques will also be targeted as your trunk rotates and the core must remain stable throughout

Now, watch it again.....http://www.youtube.com/watch?v=9mNxq5VJKxQ

More on Core Stability and A Dyna-Core Circuit

Scroll Down for Video Clip:


Definitions:
Static: Fixed; no movement or change
Dynamic: Continuous and productive activity or change (for our purposes, regarding the dynamic plank, this relates to the extremities; and for the dynamic uppercut, this relates to the spinal segments)
Mobility: Motion
Stability: Ability to withstand sudden change or deterioration...With the exercises shown, engaging the core withstands deterioration of spinal "control", thus avoiding injury

Static Stability: Maintain a neutral lumbar spine with no extremity motion
Dynamic Stablity Level 1: Maintain a neutral lumbar spine with extremity motion; the core withstands force exerted by the extremities
Dynamic Stability Level 2: Maintain a "stable", engaged core and lumbar spine with movement of the extremities and the spine...the spinal segments are moving with "control" (Controlled Mobility)

Goal:
To teach your client to engage their core throughout small and large movement patterns in order to increase coordination, efficiency and strength as well as decrease their risk of injury. 

Learn to maintain control throughout the full available range of motion, not just at mid range where the muscle is strongest.

Why the diagonal movement patterns???
Because functional movement is rarely in straight plane, but rather in diagonal directions.  Spiral and diagonal motions target the nervous system in order to maximize body awareness, proprioception and kinesthesia.  The better and "cleaner" we become at these movements, the more efficient we will be on the playing field or throughout everyday life.  A football player may be able to bench press 500 pounds, but if he can not effectively and efficiently move in and out of a lunge position, how "strong" is he???

This Circuit incorporates diagonal patterns with squatting, lunging and reaching activities.  It will also get you to break a sweat....Full Spectrum Fitness!!!  Pay attention to the 3 exercises in the clip.  What is being targeted?
CLICK HERE FOR VIDEO:
http://www.youtube.com/watch?v=9mNxq5VJKxQ

Dyna-Core Training: Core Stabilization Progressions

     We have all heard that "A house is only as strong as its foundation."  Well, similarly, our bodies are only as strong as our core stability/strength.  Without core stability, we would not even be able to walk.  In Physical Therapy and Personal Training, we teach our clients how to engage their core during various activities.  Static Stabilization is trained with minimal to no body movement (Static Plank).  Exercises which incorporate extremity movement while continuing to maintain a neutral spine are an example of Dynamic Stabilization (Dynamic Plank).  Unfortunately in every day life, we are required to not only maintain an engaged core while moving our extremities, but are also performing tasks that require the spine to transition in and out of the neutral position.  If we do not learn how to maintain an engaged core throughout our spine's available range of motion (Controlled Mobility/Stability), injury is inevitable. 
     Dyna-Core Training focuses on "Controlled Mobility Training."  You are not just going through the 'exercise motions' in hopes to break a sweat and burn calories.  You are becoming more efficient in functional movement patterns.  This is "Purposeful Training." 
     Going through Physical Therapy School, we were taught that a good therapist has "many tools in his/her toolbox."  A certain technique may work great on one client but not at all on another client.  So we must learn as many techniques, treatments, exercises, modalities, etc as possible in order to maximize results, improve retention and reduce boredom.  One tool that I have found to assist in enhancing this "Controlled Mobility Training" takes advantage of the Nabard Fitness System Devices.  Please watch the video for more details.
http://www.youtube.com/watch?v=-DD96ukM1bo